Inkathazo yokuxhalaba kwezenhlalakahle (SAD) ixhaphazwa ngokuqhelekileyo ngonyango lwe-ctnitive-behavioral (CBT), uhlobo lwonyango oluye lwaba ludumo kuma-1980s nakwa-1990 ukwenzela ukunyanga iingxaki zokuxhalabisa. Uphando luye lwabonisa ukuba i-CBT yenye yeendlela ezimbalwa zonyango ezinceda ngokunyanisekileyo ukulwa neengxaki zokukhathazeka kweklinikhi.
I-CBT ayikho enye indlela ebekwe ngayo kodwa kunxulumene neendlela ezahlukeneyo ezixhomekeke kwingxaki yokuphathwa kwezifo.
Umzekelo, i-CBT yokuphatha ukudandatheka iyahluka kwi-CBT yokuphatha i-SAD okanye ezinye iingxaki zokuxhalabisa. Ngenxa yokuba kukho iindlela ezininzi ezihlukeneyo, kubalulekile ukuba ugqirha wakho unamava ekusebenziseni i-CBT ekuphatheni i-SAD, kwaye uyazi ukuba zeziphi iindlela ezisebenzisekayo kule ngxaki.
Iinjongo ze-CBT ze-SAD
Enye yeenjongo eziphambili ze-CBT kukuchonga iinkolelo ezingenangqiqo kunye neendlela zokucinga kwaye zithatha indawo yokujonga. Njengenxalenye yenkqubo yokwelapha, uya kusebenza kwiinkalo ezininzi zeengxaki ezibandakanya:
- iimpazamo ezingenakukwazi ukuzenza malunga nobuchule bakho nokuzixabisa
- unetyala, uhlazo, okanye umsindo ngenxa yeemeko ezidlulileyo
- indlela yokuqinisekisa ngakumbi
- ukujongana nokugqibelela kunye nokwenene
- ukujongana nokukhawulelana nokuxhatshazwa kweentlalo
Iiseshoni zakho ze-CBT zonyango zivakalelwa ngandlela-thile nje ngohlobo lootitshala nabafundi. I-therapist iya kuthatha inxaxheba yotitshala, ichaza iingcamango kwaye ikuncedise endleleni yokuzifumanisa kunye nokutshintsha.
Uya kubelwa kwakhona izabelo zasemakhaya eziphambili ekwenzeni inkqubela phambili.
Izisombululo zeCognitive
I-CBT inamanani amaninzi, kwaye ezininzi zazo zijolise ekucingeni iingxaki. Izindlela zokuqonda zinceda ukunciphisa uxhalabano kwiintsebenziswano kunye namaqela kunye nokunika umntu nge-SAD umuzwa wokulawula ukukhathazeka kwabo kwiimeko zentlalo.
Injongo ephambili yokunyanga kwengqondo kukuguqula iinkolelo zakho eziphambili (ezikwaziwa ngokuba yi " schemas " zakho) ezichaphazela indlela ochazela ngayo indawo. Utshintsho kwiinkolelo zakho eziphambili luya kubakho ukuphucula ixesha elide leempawu zakho ezixhalabisa.
Enye yeengxaki eziphambili ezijoliswe yi-CBT kukuba kukho iingcamango ezingekho phantsi kokuzenzekelayo , eziyaziwa njengeziphene eziphazamisayo. Abantu abane-SAD baye bahlakulela iindlela ezingekho phantsi kweendlela zokucinga ezichanekileyo, zandisa ukhathazeka, kwaye zinciphise ukukwazi ukujamelana nazo. Ezi ngcamango zenzeka ngokukhawuleza xa ucinga ngeemeko eziphazamisayo. Ngokomzekelo, ukuba uloyiko lokuthetha koluntu , ukucinga nje ngolu hlobo kuya kubangela ingcamango yokuhlazeka kunye nokwesaba ukungaphumeleli. Injongo ye-CBT kukubuyisela ukuphazamiseka kwengcamango kunye nemibono engokoqobo.
Njengomntu onenkathazo ye-SAD, ngandlela-thile ebomini bakho, mhlawumbi umntu utshilo ukuba "cinga nje ucinga". Ngelishwa, ingxaki ayikho into elula ukuyicombulula - ukuba ngaba kunjalo, mhlawumbi ubuya kunqoba ukuxhalaba kwakho kudlulileyo. Ngenxa yokuba ubuchopho bakho bukhuni ngaphezu kwexesha ukucinga ngokungathandekiyo kunye neengcinga ezixhalabileyo, kufuneka kuqhutywe uqeqesho ngokucwangcisa ukucinga ngendlela entsha.
Ukuzixelela nje ukuba "Ndiya kuba nexesha elixhalabileyo elizayo" alisebenzisi kuba le ngxelo engenangqiqo, enikwe indlela yakho yokucinga.
Ukutshintsha ukucinga okuzenzekelayo ngexesha elide kudinga ukuziqhelanisa nokuphindaphinda, imihla ngemihla kwiinyanga eziliqela. Ekuqaleni, unokucelwa nje ukuba ubambe iingcamango ezizenzekelayo kwaye wenze ukuba bangathathi hlangothi. Njengoko oku kulula ukuba, usebenze indlela yakho ukufikelela kwiingcamango ezingaphezulu. Ngaloo ndlela ke oko kuba yinto ehambayo kwaye iqhelekile.
Ngexesha elide, iinkqubo zakho zeememori ziya kuchatshazelwa kwaye iindlela ze-neural yakho kwingqondo ziya kutshintshwa.
Uza kuqala ukucinga, ukwenza kwaye uzive uhlukile, kodwa kuya kuthatha ukuphikelela, ukuziphatha, kunye nomonde ukuze kwenziwe inkqubela phambili. Ekuqaleni, le yinkqubo eyaziwayo kodwa njengoko iqhutyelwa kwaye iphinda iphinde ibe yenzeke.
Izindlela zokuziphatha
Enye yeendlela ezisetyenziswa ngokuqhelekileyo zokuziphatha ukuphatha i-SAD kukuqeqesha okuvezwayo, kwaziwa nangokuthi i- désensitization echanekileyo . Ukuqeqesha ukuxubusha kubandakanya ngokukhawuleza ukutyhila kwiimeko ezibangele uxhalaba ukwenzela ukuba emva kwexesha baveze ukwesaba okungaphantsi.
Uqeqesho lokuboniswa kwe-SAD kufuneka lube yinkqubo ehamba phambili. Abantu banokuba bakuxelele ukuba "niyichukumise kwaye nijamelane noyiko lwenu;" ngelishwa le ngcebiso engalunganga kakhulu. Abantu abanexhala lentlalo sele banyanzeliswe ukuba bajongane noko bayamoyikayo imihla ngemihla. Inkqubo-yenze umonakalo omkhulu kunokuba luhle. Iya kwenza ukuba uxhalaba lwakho lube lubi ngakumbi, kugcine uvalelwe kumjikelezo onobuqhetseba, kwaye ekugqibeleni ukhokelela ekungathandabuzeki nasekudakaleni.
Ngoogqirha wakho, uza kufuthula ngokuthe ngcembe kwimiba eyoyikisayo ukwenzela ukuba ngokugqithiseleyo ixesha alisayi kubangela ukwesaba. Ekuqaleni, unokwenza usebenze "kwi-vivo", njengokucinga ukunika intetho okanye ukuqhuba udliwano-ndlebe ngomsebenzi ngokudlala indima. Emva kokuba imeko eyenziwa okanye ecinga ukuba ilula, uya kutshintsha imeko kwilizwe lenene. Ukuba uqeqesho lokubhenca luhamba ngokukhawuleza okanye iimeko zifuna kakhulu ngokukhawuleza, ziya kubuya.
Iimpawu zokuphumelela
Uphando lubonisile ukuba kukho iinqununu ezininzi zokuphumelela xa kuziwa kwi-CBT ne-SAD. Ubunokwenzeka ukuba i-CBT iya kukunceda kuxhomekeke kakhulu kwizinto ozilindeleyo malunga nempumelelo, ukuzimisela kwakho ukugqiba izabelo zasekhaya, kunye nokukwazi kwakho ukujamelana neengcamango ezingenakuzikhusela. Abantu abazimisele ukusebenza kanzima kwaye bakholelwa ukuba i-CBT iya kubanceda banokuphucula. Nangona le ndlela yokwelapha inzima kwaye ifuna ukuthatha inxaxheba ngokubambisana ngumntu ono-SAD, ukuphuculwa kuboniswe ukuba kuhlala ixesha elide kwaye kulungile umzamo otyalomali.
Imithombo:
Uxilongo lweNkxalabo kunye neSibonelelo seMithombo, eHamilton, Ontario, Canada. Ukukhathazeka kweNtlalo. 5 Septemba 2007.
Beck, JS (1995). Uphulo lweCognitive: I-Basics and beyond. Guilford Press.
I-Social Anxiety Institute, ePhoenix, eArizona. Ziyintoni i-Comprehensive Cognitive-Behavioral Treatment? 5 Septemba 2007.